Monday Motivation
Competition:
Leading into De-load week for Christmas
am
A. Back SqT – 5.4.3 cluster; building on last week. . between the 5.4.3 sets, :30 second rest; build to max
B. :45 second hard effort bike ; rest 3 min x 6; sustainable hard efforts is the goal here. This will get ugly, welcome it
C. amrap 10 @70-80% effort. Just consistent movement
30’ hs walk
20 t2b
10 clean and jerks 135/93 (done as fast singles)
pm
A. Snatch to heavy single in 16 minutes
B. hang SqT Snatch3x3 @75-78% of the above
C. Gymnastics: 100 kipping HSPU for time *the open standard
D. 4 rds
15/12 cal bike
30′ oh walking lunge 115/83
15 russian kb swings 70/53
35 double unders
30′ oh walking lunge
rest 3 min btwn rds
Performance: (one session)
A. Back squat 220#